Ingredients:
- 8 5-oz boneless, skinless chicken breasts (pound thin if too thick)
- 3/4 cup panko (whole wheat panko bread crumbs, I found at McGinnis Sisters)
- 1/4 cup Dijon Mustard (may sub with spicy Asian mustard)
- 1/2 cup nonfat plain yogurt
- 2 tbsp sesame oil (may substitute with peanut oil)
- 3 garlic cloves
- 1-1/2 tbsp dried parsley
Directions:
Wash chicken breasts, pat dry with a paper towel, and set aside. In a large bowl, whisk together mustard, crushed garlic, yogurt, and sesame oil. In a separate bowl, mix parsley with panko. Dip chicken into mustard mixture and then roll it in breadcrumbs. Place on a Cookie sheet sprayed with nonstick spray and bake it at 475 degrees for 20 minutes, or until coating is golden brown and the chicken is no longer pink. Use a meat thermometer to test chicken, or pierce the thicker portion to make sure juices run clear. Serve with Dijon sauce.
NUTRITION INFORMATION PER SERVING
Calories: 231, Protein 31g, Carbs 9g, Total fat 7g, Fiber .5g
Dijon Sauce
- 1/4 cup Dijon mustard
- 1/4 cup nonfat plain yogurt
- 1 tsp. sesame oil
- 1 tsp. low sodium soy sauce
NUTRITION INFORMATION PER SERVING
Calories: 17 protein, .5 carbs, 1g total fat, Fiber 0g
I'm so glad that you posted this recipe. I tried to remember it on my own for tonight's dinner, and I wasn't even close, even though what I made was delish. I'm in the middle of a transatlantic move and all of my stuff is gone. I will revisit your page.
Also, your page is really nice, and easy to follow. I just thought I'd share that.